Post Bench Press Loads and Metcon Rounds to CommentsFor the strength segment, follow the warmup sequence to determine your 1RM Bench Press. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM. Use a spotter for ALL sets.

If you have not previously established a 1RM Bench Press at CFD it is STRONGLY RECOMMENDED that you DO NOT attempt a 1RM Bench Press…instead, perform 5 sets of 3 reps with near to perfect form!

For the Metcon, use a KB load that allows for proper movement execution. Note that the Box Jump height is intended to be high. There are only 3 reps per round!